Tue, Jul 30, 24

 20 minutes for 2 meals so far, 11:45

Monday food

omelet 

2 slices of bread, butter, 

potato, 

blueberry waffle, syrup, 

, coffee v milk cig

quinoa, tofu, broccoli, yam, carrot, soy sauce, 

a salad: lettuce, tomato, olives with cheese, onion, olive oil, salt, orange bell pepper

prunes, pecan, pistachio, walnuts

pizza (4 slices), coke

Tuesday food

watermelon

chocolate croissant, coffee v milk, cig

I didn't weigh myself  nor did I measure my waist circumference 

I don't lose weight 

what can help me?

read health content

yesterday I started to watch/ listen to Yossi Ben Lulu's interview about intermittent fasting. 

I should keep watching it till the end.

I don't work out here

I do do walks

I use the Strava app to record my walks and encourage myself to have me doing them

to make them (the walks) matter, somehow.

I don't run

I saw people running

my partner is not into registering for the gym

should I register without him?

should I do bodyweight workouts at home

actually yesterday I did some push-ups at home next to him. it was very spontaneous.

I'll keep walking, and recording my walks, 

I might add running.

last night I couldn't run because of my shorts. they were not for running. 

but I can try to add running, short runs into my days.

the same for bodyweight exercises.

let's talk about eating and food.

one thing is not to eat when I'm not hungry

second thing is to stop eating when it's enough

third thing is to make healthy choices.

I have a small column in my daily paper for LTYB (listen to your belly), where I write the time and the feeling/ sensation/ in my belly

today I started to write next to the time,  a number out of ten that describes how much I'm hungry.

so, in the meantime, it looks like this:

11:40 0/10

12:02 0/10

I wish I was persistent about doing that.

let's talk about the second point. I need to stop eating when it is enough

for that, I need, maybe not at each meal, to use writing while I'm eating, and for each bite, or after every bite that I finish chewing and swallowing, to write if it was enough.

regarding the 3rd point: I should write whether my choice was healthy or not. 

these things might help.

another thing that can help, is using my phone to update this blog and add it later. 

1268/30295

Sun, July 28, 24

 14:19 10-minute update for 1st meal

bagel, cream cheese, American cheese, 

chocolate cream doughnut

coffee v milk cig.

2nd meal:

blueberries, watermelon, I realized when I got full, I continued to eat more, to finish what I had on the plate.

tips for myself

run 3 times a week

let food go 

find other pursuits 

find other tastes, higher tastes, 

listen to your belly

detect when it's enough and stop eating then

drink water

be active, move

read more health content, watch more, listen more, 

read about athletes' diets

do 3 times push-ups a week, 3 sets, 10 reps 

learn about exercises

I gained weight

it's the beginning of a new week, my 5th week in the process, I weighed 98.0 kg. my goal for next Sunday is 97.5kg.

10 minutes for my 2nd meal:

14:28

I plan to cook. I plan to cook quinoa. I'll buy lentils and cook them both. or a vegetable to cook them together. like sweet potato. do we have tofu? I can buy tofu and add it to the dish.

today I read (as part of my reading health content) about a guy who lost weight and cooked his food.

I'm alone at home today

I filled the void this morning with - a doughnut, coffee, cig, bagel with 2 kinds of cheese...

I'm alone at home with 2 sleeping animals.

it's Sunday. otherwise, I would go to the central library.

yes, I can buy onion, broccoli, and sweet potato and cook a nice dish with them.

I'll buy green or black lentils as well.

my partner might not like my food. I know that. but I'll cook anyway.

maybe he will eat it.

I can meditate

I can read books

like the book of Robert Cheeke and read his mindset.

I can choose an inspiring guy and read his content.

I can watch a healthy guy's videos and get inspired.

I can eat peaches, apples, 

there are dried fruit here in this house, nuts as well

1267/30295

Sat, Jul 27, 24

 14:43 10-minute update

I started well, I fasted

then, 2 small chocolate snack bars, coffee v milk, cig.

my tips

eat fruit

eat watermelon

eat blueberries

eat dried fruit and nuts

listen to your belly

write to this blog

my belly must be loose

I should let my stomach ramble

I should quit dairy, quit smoking, quit coffee, quit emotional eating, choose substitutes

stop dragging myself

I gained weight since I started this process

this is the end of the 4th week.

tomorrow I'm starting the 5th week

I was supposed to lose 2 kg by tomorrow morning. 

I should run 3 times a week

I should do push-ups at home 3 times a week

this evening we are going to a dinner

I must eat just a little, like one plate or to taste something

and not take seconds

if it's not tasty I shouldn't continue eating it.

I should read health content.

I should buy lettuce and add it to each meal

Baby leaves are a good option too.

I should keep writing to my blog for 10 minutes for each meal.

I should eat raw meals, fruit meals, and salad meals

I should avoid bread, dairy, and eggs

16:43 10-minute update

my partner made food

fried egg ( I gave it to the dog!)

a vegan burger, I ate it with 2 lettuce leaves

5 potatoes, ketchup, mayonnaise, pineapple juice

avocado salad with sauce and leaves. I'm full. I must fast.

tips for me:

don't eat if you're not hungry.

weigh myself every day

measure my waist circumference morning and night

drink water

eat food without condiments like ketchup and mayonnaise

eat watermelon, blueberries, dried fruit

pistachio, walnuts, pecan, 

read health content, post health content

work at health promotion daily

read about people who lost body fat, read the words they said

follow healthy people and their content

1266/30295

Fri, Jul 26

 14:44 10 min update

It has been a few days since I updated

And so bad was my diet.

I should consume health content

Yossi sent me emails with content I should read.

I'm at the airport with my partner. We are going to have two flights of 3-4 hours plus 4 hours stay between. 

At the moment I need to fast. Even not to drink water. 

So until the flight and during the first flight only water.

What about exercising?

Yesterday we hiked 

But it was a one-time thing.

Friday

23:39 10 min for the first meal 

How many meals did I have today?

1. 3 fried eggs, bagel, yellow cheese, cream cheese, coffee milk cig bell pepper tomato

2. Chocolate croissant coffee milk sugar

3. Rice beans salsa 3 tortillas 

4. Mexican bowl: tofu corn beans rice sauce lettuce cheese 

5. Coffee sugar milk+ vegan protein cookie

My belly is full now

It’s late and we start a 3:10 hours flight

We will land at 5:20 am at Philly

And at the moment there are no planned travels soon 

So I can try to manage a routine

Read health content, write inspiring content 

Read Yossi’s emails about intermittent fasting

Take walks

Run

Weigh myself daily

Measure my waist circumference daily

Write here on this blog 10 minutes for every meal

Tips

Let’s admit it Roee

I have irritable bowls syndrome

BECAUSE I CAUSE IT BY WHAT AND HOW I EAT

10 minutes for the 2/5 meal

Tips

10 minutes writing on this blog for every meal

Running 3 times a week

Without the dog

Starting with 1 km

3 bodyweight exercises a week

Start with push ups, 3 sets, 10 reps 

Do intermittent fasting

First meal is fruit, raw, green leaves

Eat slowly

Pay attention to the point when pleasure is turning into compulsive eating / pushing food/ raping/ forcing myself to eat

Share your experience abundantly

Be vulnerable

It will inspire others

Take b12

Read about the benefits of each fruit/ leaves/ vegetable

Don't stay awake when you're body is exhausted

Avoid coffee

Avoid chocolate

Avoid alchol

Avoid smoking / cigarettes

Avoid non vegan foods

Write everything you eat

Write how hungry you were from 1-10

Write of you paid attention to the satiation point

Write of you stopped eating then.

10 min for the 3rd meal

Tomorrow is a new day

I create myself challenges

I should journal about it and its not for here

It has impact on my eating so i’ll write what I can

It’s Shabbat

I might skip the morning service at the synagogue

I might go to the second part of services

Which include 3re meal

I should go out daily

And not stay at home

Although the dog is love and beauty

I can balance between. Staying and leaving

Leaving means going out, seeing people, working at workspace 

I should make a salad daily

Read about people who lost body fat

Eat less

Eat less meals

Eat smaller meals

Skip meals

Listen to my belly

Let my stomach to ramble

Be hungry

Write how hungry I am from

1-10

Read books about health

Watch videos about health 

10 min for the 4th meal

Follow healthy people and their content 

Fast between meals

Choose healthy meals

Pay attention to the quantity of each meal

Pay attention to when to stop eating

Cow milk make belly irritated, ached, 

Avoid sugar

Drink only water

I've heard intermittent fast is good for hypothyroidism

3:03 am heartburn

I should eat fruit meals and then asakad meal

I need a cleanse

Detoxification

I must work hard to change my state of mind

I need to brain wash myself

To read about cucumbers, celery, raisins, grape, peach

We stayed with a couple

And they kept themselves

Avoided bread, cookies, eating in the morning

Eating another meal

10 minutes for the fifth meal

I should write on my blog while eating, during the bites

I should quit dairy and eggs and bread and esting when I’m not hungry.

My partner with whom I spend a lot of time and usually eat has a different body than I. I keep telling him that. He is hungry more often than me. He is fine with being vegeterian. I'm hungry less often. I want to stick as much as possible to a vegan diet. 

He offers me to eat sometimes

Usually I'm not hungry

I shouldn’t ear then!

He makes eggs and cheese for breakfast

I’m nof hungey in the morning

I want my first meal to be fruit, when I’m hungry.

1265/30295

Monday, July 22,24

 First meal, I wasn't hungry

Bagel cheese fries eggs tomato spinach

Coffee dog milk cake 

Second meal, I wasn't hungry 

Lentil rice carrot sweet potato celery zucchini onion tomato sauce 12:09

I had coffee and creamer

16:09 I'm tired and I think I need to be hungry before I eat again.

18:36 constipation 

My tips

Listen to your belly

If your body is still digesting food and your belly is not empty and rambling - don't eat. Stick to water fasting. 

2. Go to sleep with an empty belly

1264/30295

Sunday, July 21,24

 17:23

I must fast now. 

19:27 I ordered a cheese sandwich

I'm expecting a long night of two flights

23:53 Denver time

I also had a vegan chocolate protein cookie

Coffee milk sugar

1263/30295

Friday, July 19, 24

 14:40 update

bagel, 2 fried eggs, tomato, onion, olives, cream cheese, 

doughnut, coffee v milk, cig

I weighed my weight today. it's 97.4kg

this is the 3rd week of my process.

I've started at 96.8 kg

It means I gained weight - 0.6 kg instead of losing 1.5kg

my starting waist circumference was 110.9cm and it's 111.3cm, meaning my waist circumference increased by 0.4mm instead of decreasing.

I live with a partner nowadays

it means it's different now

I need to take it into account 

so what are the tips I can give myself?

shut my mouth, not mention desires, and thoughts about cravings because they can resonate with encouragement.

walk more

eat slow

turn to fruit and vegetables

avoid food in the morning and before bed

drink more water, turn to water with ice cubes

buy lettuce and eat the bananas with them

17:55 

6 vegan meatballs, 5 potatoes, avocado leaves salad.

 

1262/30295

Thursday, July 18, 2024

 Wednesday 

coffee v milk cig, and a cinnamon roll

brown/ wild rice, tahini, hummus, yogurt, feta cheese, cabbage, tomato, cucumber, falafel balls, pita bread, green leaves, and lettuce, tahini with eggplant

cheesecake with a blueberry topping

pizza (with artichoke, olives, tomato, and mango juice

Thursday 

avocado salad, 3 sweet rice cakes, cream cheese, scrambled egg, 

3 small chocolate bars

coffee with creamer and a cig

watermelon

watermelon, cherry, ice cream 

16:19 10-minute update

I wasn't hungry 

last night I ate pizza (with artichoke, olives, tomato, and mango juice )although I wasn't hungry

so I planned to fast this morning till I'll be hungry

but my partner decided to make me a breakfast 

so I ate avocado salad, 3 sweet rice cakes, cream cheese, scrambled egg, 

3 small chocolate bars, 

later I had a coffee with creamer and a cig

later I had watermelon

my process is going bad. yesterday we were in NYC, so we traveled from where we are: Philadelphia, to NYC. 

what have I eaten yesterday, till the night pizza?

Oh yea, 

I remember the cheesecake with a blueberry topping that caused me a bellyache for hours.

before that, I was very hungry and weak after a blood test and we had a platter with

brown/ wild rice, tahini, hummus, yogurt, feta cheese, cabbage, tomato, cucumber, falafel balls, pita bread, green leaves, and lettuce, tahini with eggplant, maybe onion as well. 

before that, I had coffee v milk cig, and a cinnamon roll, in the morning.

I weighed myself today and measured my waist circumference

I'm also supposed to measure my circ at the end of the day.

yesterday, on the way back, I listened to a podcast in Hebrew about Anat Reshef and her process

she said that except for being vegan and actually raw except for 2 meals a week, 

she is on a gluten-free diet and intermittent fasting of about a 4-6 hour eating window every day.

that's inspiring

and I should consume more inspiring content like this. 

1261/30295

Tue, July 16, 24, goal: 95.9kg

Monday, July 15, 2024

watermelon

muffin,  burrito with cheese, coffee v milk, cig

hummus, eggplant, tomato, tahini, pita, 4 falafel balls, purple cabbage, 

coffee milk sugar

11:16

watermelon

rice, lentils, cheese vegetables 

16:17

ice cream, pistachio, sneakers

17:38

half pizza, potato, avocado salad, olives, tomato juice

22:36

Cherry, ice cream, chips

 

8:55 10-minute update

coffee from yesterday, milk, sugar, cig

we didn't register for the gym on Sunday

I can run outside and do power exercises at home

I gained weight 

I bought scales and returned to weigh myself

there's watermelon at home, a melon, apples, pistachios, leftovers of Indian food: rice, lentils, cheese with vegetables

I should dedicate time today to my work at health-promoting

thus, I'll absorb/ consume health content

in addition, I must write down everything I eat. 

regarding runs and power workouts, I can decide that 

on Sun, Tue, and Thu it's my power workouts day, and on Mon, Wed, and Fri it's my run days.

so, today it's Tuesday, it's my power workout day.

1259/30295

Sun, July 14, 24 - week 3 - goal: 95.9kg

 11:21 10-minute update

I had a mango smoothie

coffee creamer, a cig

today, I plan to register for a gym

and purchase scales

last week was crazy. I had a big test. I had 2 flights. and today, is Sunday, a new week, I have goals. I want to measure my weight daily as well as my waist circumference (twice a day).

I want to go to the gym 6 days a week for cardio and strength training.

I want to listen to my body and belly

and eat healthy foods in a healthy way

I'm at home now with a dog and a cat, but I should consider working in the library at least for 2 hours

is it open on Sundays? no. 

I should make a salad every day

I should go shopping and buy fresh produce 

I should write on this blog a few times a day

everything that I eat

I need to know what's my goal for this week. this is week 3. 

16:23 update

I ate watermelon. 

1257/30295

Exercising July 14-20

plan: 3 power workouts, 3 run walks

Sun

Mon

Tue

Wed

Thu

Fri

Sat

done:

0 Strength

0 run-walks 

1256/30295

Sun, July 7, 24

 first update 12:26

coffee v milk cig

apple

apple

hummus in pita bread, oil, onion, parsley

2 chocolate pastries, coffee v milk, the continuation of a cig

-

after finishing eating for today's update 

1255/30295

Exercising July 7-13, 2024

 Plan: 3 strength, 3 runs, 1 yoga

Sun

gym about 30 min

Mon

gym about 15 min

Tue

Wed

Thu

Fri

Sat

completed:

0 strength

0 yoga

0 runs

1254/30295

Sat, Jul 6, 24

food:

coffee v milk, cig, a piece of a chocolate waffle

watermelon

11:48

my goal:

lose body fat

eat more healthily

help others do the same.

how? tips:

listen to your belly

everyday watermelon

every day an apple

every day make a salad with green leaves/ leafy greens

3 runs a week - run with the dog, wear shoes when you take her, and a small pouch, 

or run at the gym, or run with or without the dog in Tel Aviv/ Bat Yam promenade

if I take her, I can use the bus, if I do it by myself I can do it using my scooter motor.

1 yoga lesson a week

see if there are yoga lessons in other Space Gym branches.

14:05 update

I ate

green beans with tomato sauce including oil and salt

2 slices of bread, cucumber, 2 v schnitzels, hummus, olives, Matbucha.

1253/30295

Fri, Jul 5, 24

with Your help 

 

10:23 10 min update 

I'm in Tel Aviv

I've started with an apple

then 

mushroom burekas 

potato burekas

spinach burekas

coffee v milk, cig. 

my goals:

eat more healthily

lose body fat

help others.

how:

1. run, 3 times a week, at the gym or outdoors with the dog in the evening

2. 3 power workouts at the gym, in Tel Aviv, for 1 hour, and update it on the blog

3. consume health content, in an organized way, at an allocated time

4. make a salad

5. eat your homemade foods

6. eat your cooked foods

7. listen to your belly, don't eat when you're not hungry

8. start your day with fruit

9. try to decrease smoking and eventually quit smoking. it causes cancer.

10. eat green leaves

11. eat fruit meals

12. keep measuring weight and waist circumference daily

13. drink water, have water wherever you go

14. stay at home, clean it, tidy it, turn on the ac, make it pleasant to stay at

15. do your obligations, don't postpone them, free time for your purpose in life 

15:35 update

after studying at the cafe

and doing a strength workout for 60 minutes

and giving a lesson of 40 minutes

I ate:

2 slices of bread, pickles, cucumber, 2 v schnitzels, hummus and Matcucha.

1252/30295

Thu, Jul 4, 24

 10:22 update

I started by weighing my body (96.8 kg) and measuring my waist circumference  (110.9 cm)

then rode to the bakery

I had potato burekas and a chocolate pastry, coffee v milk, and a cig.

I bought a quarter of watermelon and 8 apples.

I have a lot of food

1251/30295

Wed, Jul 3, 24 - week 1

 8:40 update

I started with an apple

then, in Tel Aviv:

pizza pastry, potato pastry, spinach pastry, chocolate pastry, coffee v milk, cig.

it's bad

I have plums and frozen bananas

lentil rice carrot beet dish, 

I need to thaw vegan meat (hotdogs/ schnitzel)

I have bread, pickles, olives, hummus, Matbucha, tahini

I can make a salad: cucumber, tomato, lettuce, carrot

I have water, 

herbal tea (Tilia, mint, blueberries)

I must listen to my belly

I'm here in Tel Aviv, and besides studying, my purpose is to go to the gym for a 1-hour strength workout.

I'm in Tel Aviv, and in addition to studying, I want to go to the gym for a one-hour strength session.

my goals are

to lose belly fat

to eat more healthily

to help others do the same.

(10 minutes)

how will I do it? what will help me?

when I walk the dog at night, I should wear shoes and take a pouch so I can run with her.

I should read health content, get inspired, read content from health websites, read content of healthy people, read content from health Facebook groups, and watch videos on YouTube channels. 

I need to relax

to be active

to tidy my apartment

to pray

to spend more time on updates here in this blog.

meditate

attend yoga lessons

shake my bed sheet from the dirt

spend more time at home

get moved, feel more alive, 

14:15 update

after 1-hour power workout at the gym

I wanted to eat

and finally, instead of eating at home, I went to a hummus place and ate:

1 pita, hummus without oil, salad, 5 falafel balls, lemonade with water

now, it feels like I must fast.

hopefully, my next meal will be plums and frozen bananas.

20:39 update

I had a stomach ache 

I had 3 plums

frozen bananas + mint

I think I overate 

1250/30295

Tue, Jul 2, 2024

 18:43 update

I had a long day. I woke up early to take the train to the north to meet my family

at the train station, I had a coffee with v milk and a cig

then an apple

later at Nahariya, I ate the food my dad cooked: potato, noodles, pepper stuffed with rice

later at the train station again I had a coffee with v milk and a cig

later at home, I finished my dad's food. In addition, I ate my rice lentil carrot beet dish with tahini and pickles, and then I had 2 slices of bread with hummus, Matbucha salad, and pickles. 

then I walked the dog for her 2nd trip of the day.

I was exhausted and had only a few minutes to rest and sleep and then I had to wake up for work.

20:00

I ate vegan ice cream, 

my 2nd antibiotics, 2nd time cream 

1249/30295